Natural Ways to Decrease Blood Pressure

High blood pressure is a serious health problem, because it can increase your risk of heart disease or stroke. Many people may suffer from high blood pressure without knowing it, because they do not experience any symptoms. If your doctor has identified your blood pressure levels as too high, there are some things you can do to lower your blood pressure naturally. By maintaining a healthy diet and working exercise and relaxation activities into your day, you can greatly decrease your blood pressure levels, with or without medication.

Healthy Eating

• Eating a healthy diet can help you maintain proper blood pressure levels. If you want to decrease your blood pressure, choose foods that are low in sodium and high in potassium, magnesium and calcium. The best diet plan for decreasing blood pressure emphasizes fruits, vegetables, dairy and whole grains. Avoid fatty foods and limit your sodium intake to 1,500 mg per day or fewer.

  You should also limit your alcohol intake. Men who are over the age of 65 and women should limit alcoholic beverages to one or fewer per day, while men under the age of 65 should only consume up to two alcoholic beverages per day. You should also quit smoking as soon as possible.

  Certain supplements may also help to decrease high blood pressure. You should incorporate them into your diet as food products, but you may also choose to take them in supplement pill form. Talk to your doctor before beginning any supplement regimen. The supplements that may help with high blood pressure include cocoa (in chocolate), omega-3 fatty acids (found in fish), garlic and cod liver oil.

Exercise

• If you are overweight, you can lower your blood pressure by losing even just a few pounds. Keeping up with an exercise routine will also help you to decrease blood pressure. Try to get 30 minutes per day of physical activity in order to maintain healthy blood pressure levels.

Stress and Relaxation

• People who experience a lot of stress have an increased risk of high blood pressure. Try lowering your stress levels by taking time to exercise or participate in activities that you enjoy, such as pursuing a hobby or going out with friends.
  Get plenty of sleep every night, and practice relaxation exercises such as meditation or deep breathing. Practicing yoga or Pilates can also be relaxing. You might also consider spending some time every day reading or taking a walk.